[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[Yasir]

I see. What I mean is, they strip off casually you know, to show off and we don't see them with marks and stretching lines on customized body. I didn't come across one person except those bodybuilders whose veins are popping from everywhere. So this came as a bit surprising.

Hahaha.. I don't mind battlescars If what they look like. And I try best to avoid cosmetics.

It's more common for skinny guys, but you'll find out soon enough that it's nothing past the norm.

 

[MrSibghat]

Hey guys, Where can I get steroids in Karachi near dhoraji?

 

[Tarun]

Hey guys, I am 15 years old guy..

To be honest, I am pretty lazy-.. as I am growing, I am realizing that I am actually really fat, I mean really stomach curves fat (I didn't think I was fat because my mummy made me feel skinny )

And as you all guys know, tashan is zarori..


Please advice me of excersice
I am feeling really embrassed

 

[WAQAS ADEEM]

recent screen shots of my back double bicep and side chest, face got weak due to dieting :/

 

[Owi Khan]

recent screen shots of my back double bicep and side chest, face got weak due to dieting :/

nanga nanga shame shame :dance4: lol
MASHALLAH waqas bhai MASHALLAH

 

[haroonshaikh]

recent screen shots of my back double bicep and side chest, face got weak due to dieting :/

WOW>. Never knew we had a professionl Body builder at PG..
Amazing cuts man.. Keep up the good work.!!

 

[WAQAS ADEEM]

WOW>. Never knew we had a professionl Body builder at PG..
Amazing cuts man.. Keep up the good work.!!

Thanks bro

 

[Yasir]

Been a while since I've posted, haven't gone to the gym in a week or so because I have exams. 10 more days then I head back and head back hard!

In the meantime, decided to dig up some old photos in case I can provide any motivation whatsoever to the skinny folks out there.

Before working out - 58-60KG 6ft. 4 Months after starting. 70KG 6ft.

Spoiler: show

Change in Physique from Jan 2013 - November 2013. Left: 71KG. Right: 78KG.

Spoiler: show

and lastly, change in abdomens. Left: 2 Months after starting, gained a lot of weight really fast. 68KG. Right, 10 months after starting. 74KG.

Spoiler: show

I realise it's not the most impressive physique but progress is progress; it doesn't matter where you're at but how far you've come.

 

[daised19]

Bro, Pls tell me your training schedule and exercises !

Been a while since I've posted, haven't gone to the gym in a week or so because I have exams. 10 more days then I head back and head back hard!

In the meantime, decided to dig up some old photos in case I can provide any motivation whatsoever to the skinny folks out there.

Before working out - 58-60KG 6ft. 4 Months after starting. 70KG 6ft.

Spoiler: show

Change in Physique from Jan 2013 - November 2013. Left: 71KG. Right: 78KG.

Spoiler: show

and lastly, change in abdomens. Left: 2 Months after starting, gained a lot of weight really fast. 68KG. Right, 10 months after starting. 74KG.

Spoiler: show

I realise it's not the most impressive physique but progress is progress; it doesn't matter where you're at but how far you've come.

 

[Hassan Aftab]

recent screen shots of my back double bicep and side chest, face got weak due to dieting :/

Brilliant, I must say. I was just wondering if I should get a bench that can be adjusted to 3 positions along with a set of adjustable dumbbells for training at home. Do you think there are enough exercises to do with that bit of equipment only and be able to achieve what you have here? I must emphasize that I won't have space for barbells so the longer bars wont be an option for me to exercise with.

 

[WAQAS ADEEM]

[MENTION=25861]Hassan Aftab[/MENTION]

Thanks for appreciation

Its good if you buy adjustable dumbells, an adjustable bench and a normal length barbell with weights. I suspect these things would cost you around 30k minimum. Yes a maximum of exersices can be performed through two dumbells and a barbell.

Along with this, go to gym regularly for your main workout, and use home stuff for minor workouts.

Divide in a way that in morning do some workout in home, do cardio, abdominal exersices etc. And in evening gym for your complete single body part workout.

The professionals always workout twicw a day, 5 days a week.

But I, since 6 years, only workout once in a day in evening
Though in competition days, we have to do twice a day workout where in morning we focus on abdomen, calves, forearms etc.

 

[Hassan Aftab]

@Hassan Aftab

Thanks for appreciation

Its good if you buy adjustable dumbells, an adjustable bench and a normal length barbell with weights. I suspect these things would cost you around 30k minimum. Yes a maximum of exersices can be performed through two dumbells and a barbell.

Along with this, go to gym regularly for your main workout, and use home stuff for minor workouts.

Divide in a way that in morning do some workout in home, do cardio, abdominal exersices etc. And in evening gym for your complete single body part workout.

The professionals always workout twicw a day, 5 days a week.

But I, since 6 years, only workout once in a day in evening
Though in competition days, we have to do twice a day workout where in morning we focus on abdomen, calves, forearms etc.

Thanks for a prompt response, Waqas. Glad to know that you are into competition as well.

Actually, I used to go t a gym nearby but the equipment there was rather old and actually not enough for my liking. They had the basic stuff but still not enough. Plus, there was no proper trainer either; I suppose that's all you get for a gym that charges Rs. 500 a month. I did get serious about my exercise routine and even followed Joker's advice and bought the protein supplement every month and followed a little diet plan.

Since I can't really afford to spare much time anymore and the fact that I gave up on the idea of going to such a pathetic gym, I was thinking about buying only adjustable dumbbells and an adjustable bench mainly for working out chest, abdomen, shoulders, biceps, triceps, forearms, wrists and whatever else muscle group that can be targeted with this much equipment. As I mentioned before, I won't have space to keep a barbell so longer bars won't be possible to keep which is why I'll have to make do with dumbbells. Plus, staying home I even have the option to work out twice a day.

I did a little bit of research and found out that the bench and the adjustable dumbbells would cost me around Rs. 12000 in total. Rs. 10000 after rebate sounds like good enough to me. What do you say? Is this much equipment at home sufficient; or atleast better than nothing, or would you suggest not bothering with this little at all? Secondly, would you suggest any particular diet plan/workout plan if I am to accomplish what you have in these years?

Sorry if I am asking too much but thanks for being helpful.

 

[WAQAS ADEEM]

Thanks for a prompt response, Waqas. Glad to know that you are into competition as well.

Actually, I used to go t a gym nearby but the equipment there was rather old and actually not enough for my liking. They had the basic stuff but still not enough. Plus, there was no proper trainer either; I suppose that's all you get for a gym that charges Rs. 500 a month. I did get serious about my exercise routine and even followed Joker's advice and bought the protein supplement every month and followed a little diet plan.

Since I can't really afford to spare much time anymore and the fact that I gave up on the idea of going to such a pathetic gym, I was thinking about buying only adjustable dumbbells and an adjustable bench mainly for working out chest, abdomen, shoulders, biceps, triceps, forearms, wrists and whatever else muscle group that can be targeted with this much equipment. As I mentioned before, I won't have space to keep a barbell so longer bars won't be possible to keep which is why I'll have to make do with dumbbells. Plus, staying home I even have the option to work out twice a day.

I did a little bit of research and found out that the bench and the adjustable dumbbells would cost me around Rs. 12000 in total. Rs. 10000 after rebate sounds like good enough to me. What do you say? Is this much equipment at home sufficient; or atleast better than nothing, or would you suggest not bothering with this little at all? Secondly, would you suggest any particular diet plan/workout plan if I am to accomplish what you have in these years?

Sorry if I am asking too much but thanks for being helpful.

First of all you and everyone else is always wellcome to ask anything, i will try my best up to my level. Of course there are thousands better than me in Pakistan ma sha Allah

Bro the stuff you mentioned that is a normall barbell, an adjustable pair of dumbells and a bench are good for home. As i said around 70 percent of exersices can be done with them, so u r good to go.

Diet .... mmmm...try to eat fresh, avoid all packetized products, milkpak, bottle/tetrapack juices / beverages , most important leave the tea... :/
coffee pee lo beshak becoz i like coffee

Salads, uncooked vegies, boiled beans, egg whites, replace spices with black pepper. Use lemon and ORIGINAL vinegar in ur food, olive oil as well.
Avoid fast food as much as possible except on special occasions with family, but still try best to avoid.

Never ever drink water at end of any meal. But you can plenty of water at odd timings.

 

[Yasir]

Bro, Pls tell me your training schedule and exercises !

If you're starting off, just get familiar with the exercise first. It's recommended to start with full body workouts x2-3 a week.
You'll want to focus on:
-Bench Press
-Squats
-Bent-over Rows
-Dead Lifts
-Overhead Press

I'd suggest having someone to watch your form at first because the exercises can be detrimental if you don't know what you're doing. Once you're used to the exercises, we can guide you from there.

Also, what's your height/weight/age?

 

[poakceor]

Suggest me something. My height is 6" , weight 65kg, age 23.

Sent from my HTC Explorer A310e using Tapatalk

 

[farrukh494]

Never ever drink water at end of any meal. But you can plenty of water at odd timings.

And what is your reason behind this?

 

[WAQAS ADEEM]

And what is your reason behind this?

You go against any sunnah, and eventually you pay the price.
Moreover, drinking water/cold drink/tea at the end of meal is terrible illness awaking thing. Unfortunately the retards have made it a fashion to have tea/smoking at the end of meals. And even they have both.
Drink as much as possible in start of your meal, and prefer a bit hot water.

 

[hasanJ]

Thought id share some progress
Ive been following Starting Strength Routine since late October 2013 since i was not seeing much progress in my lifts

Currently its
Benchpress 3x5 48KG (Up from 34 KG)
Overhead Press 3x5 32KG (Up from 24KG)
Deadlift 1x5 58KG (Up from 38KG)
Hack Squat 3x5 56KG (Up from 32KG)

At bodyweight of 62KG im guessing both Deadlift and Squat will cross 62KG before 2014 and i plan on continuing this workout till my Benchpress hits 60KG after which i will switch to a more hypertrophic centric workout

 

[hammad800]

Thought id share some progress
Ive been following Starting Strength Routine since late October 2013 since i was not seeing much progress in my lifts

Currently its
Benchpress 3x5 48KG (Up from 34 KG)
Overhead Press 3x5 32KG (Up from 24KG)
Deadlift 1x5 58KG (Up from 38KG)
Hack Squat 3x5 56KG (Up from 32KG)

At bodyweight of 62KG im guessing both Deadlift and Squat will cross 62KG before 2014 and i plan on continuing this workout till my Benchpress hits 60KG after which i will switch to a more hypertrophic centric workout

I'm 63KG and here are my details for the same exercises

Benchpress 3x10 38KG
Overhead Press 3x10 24KG
Deadlift 3x8 60KG
Hack Squat 3x10 32KG

 

[hasanJ]

I'm 63KG and here are my details for the same exercises

Benchpress 3x10 38KG
Overhead Press 3x10 24KG
Deadlift 3x8 60KG
Hack Squat 3x10 32KG

Lower reps and increase dem weights though ur Deadlift is definitely much stronger than mine
Deadlift lagged behind because i pulled a muscle on the left side of lowerback and left the exercise for a while

Also i was on the same rep range as u on Benchpress and Overhead but found it nearly impossible to add weight specially on Overhead

Today ill be pushing 34KG on Overhead and expecting 40KG on it by the time i reach 60KG Benchpress